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TrainersEye · Core, Pelvic Floor & Postnatal
Core & Pelvic Floor K
Trainer's Eye
Phase 2 · Coordinate · Session K

Prepare for impact.
Long before
you jump.

Calves, legs and carries — the strength that impact will later be built on.

  • Ksession
  • P2Coordinate
  • 12:00on the clock
  • — donecompleted

Impact is trainable

Running does not have to be given up. It has to be earned, built up and re-tested.

Glutes support the floor

Hip strength shares the load with the pelvic floor. A strong backside is part of a continent pelvis.

Carries are core training

Walking with load trains the whole cylinder upright, with breathing, exactly as life demands.

Three couplets · two rounds · twelve minutes · a cylinder that holds

A

Calf

Heel raises with connection + calf endurance
A1

Heel raises with connection

60 s · slow reps

Rise onto the toes on the out-breath with the floor gently engaged; lower slowly.

Easier hold a support  ·  Harder one leg

R1R2—
A2

Calf endurance set

20 reps · ×2

Twenty full-range heel raises; stop at the last one that reaches the top.

Easier fewer reps  ·  Harder one leg

R1R2
B

Legs

Squat to chair + split squat
B1

Squat to a chair

60 s · slow reps

Sit back to touch the chair and stand tall, exhaling on the way up every time.

Easier higher chair  ·  Harder lower chair

R1R2—
B2

Split squat

10/side · ×2

Long stance; lower straight down, front heel flat, exhale to drive up.

Easier hold a chair  ·  Harder hold a backpack

R1R2
C

Carry

Carry with breath + farmer's hold
C1

Carry with breath

60 s · steps to beat

Two bags; walk tall counting steps, breathing normally the whole way — no holding.

Easier lighter  ·  Harder heavier

R1R2—
C2

Farmer's hold

4 × 25 s · ×2

Two bags held still; stand tall and breathe for twenty-five seconds.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The knack: tighten just before you cough, sneeze or lift. It is the single most useful habit here.
  2. Watch the belly on every trunk exercise. A ridge or dome down the middle means the load is too high.
  3. Pressure goes somewhere. Breathe out as it rises and it goes out of the mouth, not down.
  4. Quality over reps. Ten good contractions beat a hundred absent ones.

Tick it off

MovementRound 1Round 2Best
A1Heel raises with connectionslow reps in 60 s —
A2Calf endurance set20 reps
B1Squat to a chairslow reps in 60 s —
B2Split squat10/side
C1Carry with breathsteps in 60 s —
C2Farmer's hold4 × 25 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-PELVICFLO-K